What is the proper lying position for Back Pain Relief?
- Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important. Choose a mattress that feels right to you.
- Sleep with a pillow. Special pillows are available to help with postural and pain problems resulting from a poor sleeping position, too much lifting, or standing too straight too long.
- Avoid sleeping on your stomach.
- Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
- If you are in serious pain or want to position your back in a natural traction position, lay on your side and draw your knees toward your nose. No straining or pain. When you feel some tension stop at that point and hold the position for as long as you can.
- Continue easing you knees toward your nose until it’s painless with nose to knees. A pillow under the head and between the knees keeps the spine in horizontal alignment.
Ease the Nose Toward the Knees. No straining
As for the lying position, anything that doesn’t crimp the spine, or cause pain or stiffness when getting up is ok. If you’re in pain there are a number of back books for a seriously injured back.
I would recommend easing into the position as shown in the illustration to the right, or, “Maggie’s Back Book” for detailed instruction and more illustrations for a healthy lying position.
